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Programming 11/02/19-16/02/19

By Sarah Cahill | In Wods | on February 13, 2019

MONDAY

11-02-2019
A: Deadlift (4 x 3 @ 75% )
B: Push-ups (4 x 5 )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs alt movement
10 min AMRAP
12 KB Swings @ 32/24kg
10 Cal Row/Bike
8 Box Jumps @ 30/24″

TUESDAY

12-02-2019
A: Back Squat (4 x 3 @ 75% )
B: Pull-ups (4 x 5 )
Scale down to banded pull ups or ring rows, scale up to Chest to Bar or Banded Strict Bar Muscle Up
WOD
Metcon (AMRAP – Reps)
10 min AMRAP
“2-4-6-8-10-12…..
Thursters @ 42.5/30kg
Pull Ups ”

Scale to Jumping Pull Ups or Ring Rows

TUESDAY OLY

12-02-2019
A: 3 Position Snatch (5 x 1+1+1)
20 mins
B: Overhead Squat (5 x 3 )
with pause at the bottom
WOD
Metcon (Weight)
EMOM 6 –
3 Hang Power Snatch + 3 OHS

scale to 3 HPS + 3 Back squats if needed
WEDNESDAY
13-02-2019
WOD
Metcon (AMRAP – Reps)
In Pairs 6 min on 1 min off x 4
“A) 2 Rounds
20 Synchro sit ups
20 DB Snatch @22.5/15kg’s
Max Cal BikeRest 2 mins
B) 2 Rounds
20 Synchro Goblet Squats @22.5/15kg
20 DB Clean + Jerk
Max Cal Bike ”

THURSDAY
14-02-2019
A: Strict Press (3 x 5 )
65-70%
B: Strict Toes-To-Bar (3 x 5 )
C: Goblet Squat (3 x 15 w)
With DB
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 14 min AMRAP
14 TTB (shared)
14 Burpees High 10 (together)
28 Wall Balls (shared) @9/7kg
THURSDAY OLY
14-02-2019
A: 3 Position Clean (5 x 1 + 1 + 1 )
20 mins
B: Split Jerk (5 x 2 )
WOD
Metcon (Weight)
EMOM 6 –
5 Hang Power Clean + Jerk
FRIDAY
15-02-2019
A: Barbell Lunges (3 x 12 )
B: Single leg RDL (3 x 5 each leg )
C: Kipping HSPU (3 x 5 -10)
alternative – 10 Push ups + 30s handstand hold
WOD
Metcon (AMRAP – Rounds and Reps)
3 min on 1 min off x 4
10 DB Push Press  @20/15kgs
10 Alt DB Lunges
10 Mountain Climbs (Each leg) ”

continue where you left off
SATURDAY
16-02-2019
A: Hang Power Snatch (3 x 5 )
B: Box Jumps (3 x 5 )
WOD
Metcon (Time)
In Pairs 20 min Cap
50/40 Cal Row
25 Synchro Down Up High 5
25 Synchro Plate GTOH
25/20 Cal on Bike
25 Synchro Plate GTOH
25 Synchro Down Up High 5
50/40 Cal Row “

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